What is Dead Butt Syndrome and How to Avoid It?

If your routine requires you to spend several hours sitting and you usually do not take measures such as giving yourself periodic spaces to stand up or walk around, it is likely that you have suffered from a condition known as dead butt syndrome or buttock amnesia .

Although it is normal to feel some degree of stiffness after spending a long time sitting in a car or at a desk, this condition is characterized, as the name suggests, by the fact that the gluteal muscles “forget” their main function .

This consists of support the pelvis and keep the body in good alignment explain the doctors of Health Line .

Actions like Moving more and sitting less can help to prevent the syndrome.

But doctors warn that this must be taken seriously, because If action is not taken, it can trigger multiple problems for the health .

The specialist in physical medicine and rehabilitation of Mayo Clinic Jane Konidis, said New York Times that “the name seems like a joke, but the side effects are serious “.

“The gluteus maximus is one of the strongest muscles in the body and one of the greatest shock absorbers (…) If this doesn’t work well, it can cause a domino effect of disease. from torn hamstrings and sciatica to shin splints and knee arthritis,” the doctor explained.

He also clarified that Most people do not feel pain from this condition until they do a more intense run or walk. .

This is why he stressed the importance of recognizing when the glutes are off and what can be done so that they function optimally again.

He clarified that the dead ass syndrome does not mean that this part of the body is literally dead for if it were so, “we would not be able to stand.”

Konidis said a simple test to find out is stand on one leg, then let the other hang down .

After this action, the buttocks on the hanging side should be soft to the touch .

After, put weight on that leg and squeeze your butt .

SO, you should feel the muscle subtly firm .

However, If it’s weak, you may have to press it a few times before you notice it. added the expert to the American newspaper.

According to Healthline doctors, symptoms of possible gluteal amnesia include: It is found that after sitting for a long time, the buttocks may be numb or feel a little pain. .

In these situations, Walking and doing some gentle stretches can help .

Nevertheless, In more severe cases, pain or stiffness may appear elsewhere such as the hips, lower back and knees.

If sleepy butt syndrome is left untreated, there may be loss of strength in the glutes and hip flexors .

One of the main causes of gluteal amnesia is a sedentary lifestyle which means spending too much time sitting, lying down or not moving enough.

But contrary to what one might believe, This condition can also occur in athletes .

“With curiosity, People who run a lot are at greater risk of developing it if they spend a lot of their free time sitting at a desk. . The strain required for long-distance running, or any intense exercise, can be overwhelming for muscles and tendons that spend long periods in the same position. Other types of athletes and ballet dancers are also at higher risk,” they tell Healthline.

The most common strategy to prevent this condition is interrupt long periods of sitting .

It can be done by taking periodic walks and going up and down stairs .

Experts suggest putting a alarm on your phone to alert you every 30 minutes or an hour .

The Mayo Clinic doctor said: In most healthy people, the glutes should work when moving.

When you do these short periodic exercises during your routine, you can gently tap the buttocks with your fingertips .

“This little encouragement reminds the brain that these muscles are there “, Konidis stressed.

The experts of Health They emphasize that It is essential to allocate at least 5 minutes per hour to these instances. of exercise.

“The movement doesn’t need to be vigorous or prolonged; a few jumping jacks or squats will do the trick. It’s a question of perseverance “.

If your time is very limited and you think you can’t use these spaces, they suggested this: For example, answering your phone calls while walking from one place to another can already help. .

“Adopt good posture when sitting : Good posture means that your elbows should be bent at a 90-degree angle, your hips should be at a 90-degree angle, and your knees should be at a 90-degree angle.

“Stretch every day Unrelated to your workout: Focus on stretching the front of your body, which tends to tense up when you sit. This includes your chest, shoulders, and hips. Do these two moves for at least 2 minutes (or 1 minute per leg): the kneeling hip stretch and the running glute bridge. Make them part of your day,” they recommend at Health.

The exercises They can also include hip circles, squats, and side planks, to name a few. this might help activate the glutes.

The great advantage of most of these measures is that They don’t necessarily need any equipment to be able to adopt them. in your routine.

Jane Konidis pointed out to the Times that “When one link in the chain is weak, the whole thing falls apart and the glutes should be your strongest link.” .

He added that If you notice signs such as feeling tired in the buttocks despite constant glute work or if you feel pain during exercises such as running, you should consult a doctor. .

It is good to remember that It is always advisable to consult a healthcare professional to assess your case and the best ways to address it. .